Savory Sweet Potato Soup (diabetic)
Printed from Inclusive Kitchen — Savory Sweet Potato Soup
Savory Sweet Potato Soup with Coconut Milk is a delightful blend of flavors that warms the soul and nourishes the body. This diabetic-friendly variant reduces sugar and incorporates sensible carb swaps, making it a perfect choice for those mindful of their health without sacrificing taste. The creamy texture from coconut milk pairs beautifully with the natural sweetness of sweet potatoes, creating a comforting bowl that feels indulgent yet is light on the glycemic index.
Historically, sweet potatoes have been a staple in various cultures, particularly in the Americas, where they were cultivated by Indigenous peoples long before European settlers arrived. Their versatility and nutritional benefits have made them a beloved ingredient in many cuisines. In this soup, the sweet potato's natural sweetness is complemented by the richness of coconut milk, while spices like ginger and garlic add depth and warmth.
This soup is not just about flavor; it’s also about texture and comfort. The smooth, velvety consistency is achieved by blending the cooked sweet potatoes with coconut milk and vegetable broth, creating a dish that is both satisfying and easy to digest. Serve it with a sprinkle of fresh herbs or a squeeze of lime for a bright finish. And remember, if you find yourself in a soup-er mood, this recipe is sure to hit the spot!
Ingredients
- 2 large sweet potatoes, peeled and diced
- 1 can coconut milk
- 4 cups vegetable broth
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon cumin
- 0.25 teaspoon cayenne pepper
- 2 tablespoons lime juice
- 0.25 cup fresh cilantro, chopped
Instructions
- Begin by gathering all your ingredients and equipment. You will need a large pot, a cutting board, a sharp knife, and an immersion blender or a regular blender for pureeing the soup.
- In the large pot, heat 2 tablespoons of olive oil over medium heat. Once the oil is shimmering, add 1 chopped medium onion and sauté for about 5 minutes until it becomes translucent and fragrant.
- Add 3 minced garlic cloves and 1 tablespoon of grated fresh ginger to the pot. Sauté for an additional 1-2 minutes, stirring frequently to prevent burning, until the garlic is fragrant.
- Next, add the diced sweet potatoes to the pot along with 4 cups of vegetable broth. Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot.
- Simmer the sweet potatoes for about 20 minutes, or until they are tender and easily pierced with a fork. This step is crucial for achieving a smooth soup.
- Once the sweet potatoes are tender, remove the pot from heat. Carefully use an immersion blender to puree the soup until it reaches a smooth consistency. If using a regular blender, allow the soup to cool slightly before blending in batches.
- After blending, return the soup to the pot and stir in 1 can of coconut milk. This will add creaminess and a subtle sweetness to the soup.
- Season the soup with 1 teaspoon of salt, 0.5 teaspoon of black pepper, 1 teaspoon of cumin, and 0.25 teaspoon of cayenne pepper. Adjust the seasonings to your taste.
- Allow the soup to simmer for an additional 5 minutes on low heat, stirring occasionally. This helps the flavors meld together beautifully.
- Just before serving, stir in 2 tablespoons of lime juice for a bright, zesty finish. This will enhance the flavors and balance the sweetness of the sweet potatoes.
- Ladle the soup into bowls and garnish with 0.25 cup of chopped fresh cilantro. This adds a fresh, herbal note that complements the soup perfectly.
- Serve the soup warm, and enjoy the comforting flavors. If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days.
- For a heartier meal, consider pairing the soup with a side salad or whole grain bread. Just remember, soup is like a hug in a bowl—always welcome!
Nutrition (per serving)
- Calories: 220
- Carbs g: 35
- Protein g: 4
- Fat g: 8
- Sugar g: 5
